Tofu Stir-Fry with Brown Rice

By AislePrompt Editorial · Published 2026-03-30 · Updated 2026-03-30

A protein-packed, Asian-inspired meal with crispy tofu, vibrant veggies, and fluffy brown rice. This Asian-inspired vegetarian recipe, ready in about 40 minutes, pairs brown rice, tofu, broccoli for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1.5 cups brown rice
• 14 oz, pressed and cubed tofu
• 1 head, cut into florets broccoli
• 2 medium, julienned carrots
• 1 tbsp, grated ginger
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 3 cloves, minced garlic
• 1 tbsp sesame seeds
• 1/4 cup vegetable broth

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Instructions

1. Step 1: Cook brown rice according to package instructions. Set aside.
2. Step 2: In a large skillet, heat 1 tbsp sesame oil over medium-high heat. Add tofu cubes and cook for 5-6 minutes, flipping occasionally, until golden and crispy.
3. Step 3: Add broccoli, carrots, ginger, and garlic to the skillet. Stir-fry for 4-5 minutes, until vegetables are tender-crisp.
4. Step 4: Pour in soy sauce and vegetable broth, stirring until the liquid is absorbed and the sauce thickens.
5. Step 5: Toss cooked rice into the skillet, combining with the tofu and vegetables. Cook for 2-3 minutes until heated through.
6. Step 6: Garnish with sesame seeds and serve immediately.